Five foods to control blood sugar and protect against type 2 diabetes

Food choices are critical to normalizing blood sugar levels, and these five foods , can help prevent or reduce the risk of developing type 2 diabetes by improving the body's natural control mechanisms over the release of glucose into the blood.

Type 2 diabetes is the most common type of diabetes and affects the body's ability to process sugar in a specific way. With this disease, the control of glucose content in the blood fails, its indicators become too high. This increases an individual's risk of developing a number of health problems, including heart and kidney disease, high blood pressure, and stroke.

In some cases, certain factors increase the susceptibility to type 2 diabetes, such as being overweight or having a family history of the disease. Experts strongly advise people with these characteristics to use measures that help improve blood sugar control and protect against the onset of the disease.

“Along with regular exercise, diet plays an important role in preventing diabetes. Although there is no magic food that can cure diabetes, there are foods rich in nutrients that can help prevent or delay its onset, as well as other health problems, experts said.

They recommend paying attention to the following five foods.

Apples (unsweetened). Rich in quercetin, a plant pigment that helps the body produce insulin more efficiently, as well as antioxidants and fiber, which contribute to the normalization of blood sugar.

Berries. Strawberries, raspberries, blackberries, blueberries contain few calories, carbohydrates and have a low glycemic index, in addition, their fiber slows down the absorption of glucose – all this ensures a stable level of sugar in the blood.

Legumes. A study published in the journal Archives of Internal Medicine found that consuming a cup of beans a day effectively lowers blood sugar levels. Legumes have a high content of protein, fiber, folic acid, potassium, iron, magnesium and have a low glycemic index, which makes them an excellent natural protection against the development of hyperglycemia and diabetes.

Spinach and other leafy greens vegetables. They are very low in calories but high in fiber, calcium, vitamin A, and various antioxidants that can help you lose weight, which is important for preventing diabetes.

Brown rice. strong> Its combination of high fiber content and low glycemic index is ideal for diabetes protection. According to data published in the Journal of Nutrition, its regular consumption reduces the risk of developing type 2 diabetes by 26 percent. In addition to fiber, brown rice also contains a significant amount of other beneficial compounds that promote heart health.